Pass The Sugary Drinks, Be A Cheap Date

Alcohol isn’t going to make or break you in most cases, it’s what’s in the actual drinks that make you feel terrible.

Your typical margarita drink is going to contain roughly 30-60 grams of sugar — yes, you read that right, and many times more.

When you combine alcohol and sugar, you’re in for a world of pain the next day, leading to headaches, digestive issues, and never wanting to leave the couch.

Instead, keep it simple and be a cheap date.

I always recommend the Norcal Margarita, simply because, well it’s awesome and was developed by Rob Wolff of the Paleo Solution.

This simple drink involves:

3 ounces 100% agave tequila

Juice and pulp from one lime

Add ice and shake

Fill glass with soda water

Garnish with salt

Simple, yet delicious.

Always opt for clear drinks with as minimal ingredients as possible and if you must order a traditional drink, ask for the “skinny” version.

Via Usattravel

Make Fitness Part Of The Trip

I remember landing in Paris with my family a couple summers ago and we all made fitness part of our experience.

There’s no better way to explore a new city, cure jetlag and rust off sitting in a tiny plane seat than by getting some blood flow and getting out there.

If you’re headed somewhere new, research in advance and book a yoga class at a popular spot, or take a surfing lesson excursion that will force you to get moving.

Even though you may be tired, and feel like you’d rather relax…we all know, once you get moving you’re going to feel amazing and inspired to immerse yourself further in this new place.

Via Fwallpapers

OMM, Or Mindful Weight Loss

We know the amount of lifestyle stress we experience on a daily basis effects our hormones, which directly impact whether we burn fat or gain weight.

Use the relaxation of summer to get some you time, you know — a spa day, a massage, a walk on the beach without a phone, being in nature, maybe picking up the meditation practice you’ve been putting off.

This will do so much for your clarity and mindset, leading to a healthy, mind and spirit – and in many cases, a faster rate of weight loss.

MindbodyGreen talks about mindfulness and weight loss, with simple practices you can incorporate daily.

Via Shopnewshoes

Walk As Much As Possible

Going back to my Eurotrip last summer, I don’t think I’ve ever walked so much.

Whether it was spending the day observing unbelievable architecture, or going to museums or parks in town, by the end of the day we had walked miles and miles.

Use this to your advantage and ditch your car – using walking or renting a bike instead.

This small change may not seem like much on the surface but truly adds up over the course of a season.

Via Sites.psu

Drink Inordinate Amounts Of Water

We all know the importance of water, especially during the summer heat that can leave many people dehydrated.

Many people have the misconception that meat = muscles. While chicken breast and other types of animal flesh are classic lean muscle-building proteins, they’re not necessary for building muscle. If you’ve recently jumped on the vegan bandwagon, you’ll be glad to know that you can achieve a strong, toned bod without eating meat.

Let’s start by discussing what exactly a vegan diet consists of. In general, a vegan diet is made up of only plant-derived foods. This means no milk, no honey, no eggs, and especially no animals or animal products (on land or sea).

Building muscle on a plant-based or vegan diet is possible, but requires a little forethought. You need to take in more protein from sources that don’t interfere with your vegan lifestyle. You also need to create a calorie surplus, which is tricky when your food options are limited and consist mostly of low-calorie plant-based foods.

Plant-eaters rejoice. You CAN build strength, muscle and health. Here’s how it’s done:

Via Theluxuryspot

Up Your Protein Intake

Protein is the foundation of muscle building. Without it, the human body is not able to function normally. Too little protein can cause symptoms like fatigue, depression, anemia, low sex drive, and muscle loss.

Protein is made up of amino acids, and amino acids are the building blocks of muscles. If you don’t get enough protein in your diet, your body is not able to adequately build, repair or maintain muscle tissue. While animal sources are ideal as they contain all 20 of the amino acids needed by our cells to build proteins, a carefully planned vegan diet can provide the body with adequate amounts of protein for muscle-building.

Exactly how much protein you need will depend on how strenuous your workouts are. According to Men’s Fitness, the average male with a sedentary desk job requires just 0.36 grams of protein for each pound of body weight per day. If you exercise, these requirements can actually double. If you’re looking to build strength, aim for between 0.7 and 0.8 grams of protein for each pound of body weight.

So what vegan-friendly foods offer the most protein bang-for-your-buck? These plant-based proteins are healthy and deliciously satisfying:

Lentils

Black beans

Tofu

Soy milk

Quinoa

Artichokes

Green peas

Oatmeal

Hemp seeds

Chia seeds

Pumpkin seeds

Edamame

Hemp milk

Black eyed peas

Spinach

Asparagus

Broccoli

Almonds

Green Beans

Chickpeas

Another easy way to ensure you’re getting enough daily protein is to add a scoop of protein powder to your water. Create a yummy and nutritious shake or smoothie by adding fresh spinach, fruit, unsweetened almond milk, and a few ice cubes.

Via Gymaholic

Take Your Vitamins

Vegan or not, vitamin supplements can be a crucial component in fat loss, muscle building, and all-around better health. Nutritional supplements can also help bridge those nutritional gaps that some vegans experience.

Vitamin C: Also known as ascorbic acid or L-ascorbate, vitamin C is an essential nutrient necessary for growth and development. It’s especially important for athletes and bodybuilders as it protects the immune systems and promotes recovery from training.

Vitamin E: Vitamin E cannot be produced naturally by the body. Therefore, it must be obtained from dietary sources. This fat soluble vitamin and antioxidant promotes muscle growth and inhibits muscle breakdown.

B Vitamins: Of all the vitamins required for muscle gain, the B-complex is one of the most important. The B-complex consists of eight B vitamins that help boost energy and improve cardiovascular and nervous system health, as well as mental well-being.

Create a Calorie Surplus

When losing weight, you generally aim for a calorie deficient. You can create a calorie deficit by eating fewer calories then you burn. When you’re trying to build muscle, you want to create a calorie surplus, which occurs when you eat more calories than you burn. Sound counterproductive? It really isn’t.

When you create a calorie surplus, your body uses the extra energy to do one of two things: store fat or build muscle. Extra calories are needed to build muscle tissue, so don’t think you can get ripped while on a strict diet. You need to eat.

Creating a calorie surplus can be complex. The surplus needs to be big enough to effectively build muscle, while small enough to prevent gaining unnecessary weight. So how do you find a balance?

As a general rule of thumb, men looking to build muscle should add an additional 250 calories per day, while women should add 125 extra calories. For example, if you’re a guy with a daily calorie maintenance level of 2,500 calories, you should now eat 2,750 calories per day to build muscle.

Via Gcasted

Drink Enough Water

We all know the importance of water for overall health, but did you know that dehydration can seriously affect your muscle building progress? Water is needed to transport nutrients to your cells, as well as transport waste out of the body.

Without water, you couldn’t flex or even move your muscles. When the body becomes dehydrated, your muscles become depleted of electrolytes, which can cause cramping. Without the proper amount of water in the body, strength is also impaired.

Now that we’ve covered why water is so important when building muscles, let’s talk about exactly how much we need. The standard eight glasses a day is not enough for serious muscle builders. To keep up with the greater demands on your body, you need to significantly increase your water intake.

Opt for 1 liter of water for every 1,000 calories expended per day. For example, if you burn 2,000 calories per day, try to consume at least 2 liters of fluids daily.

Via Seriouseats

Eat More Frequent Meals

Yes, it’s true. Eating more frequently can aid in fat loss and muscle gain. This means eating six or seven small meals instead of the usual three larger ones.

Eating small, more frequent meals offers a wide range of benefits. When you eat, you stimulate your metabolism which helps to burn more calories. More frequent meals also allows your body to use the foods’ nutrients more efficiently as the body has to deal with only small portions at a time instead of a large meal.

Chowing on six smaller meals a day also promotes a steady stream of essential nutrients, such as amino acids. This helps the body maintain a positive nitrogen balance, which is the difference between the amount of protein you have in your system and the amount excreted. When you have a positive nitrogen balance, you’ve achieved a net surplus of protein in your body.

Of course, this option is not for everyone. It’s best to experiment with different meal frequencies to see what works best for your unique needs and lifestyle.

Via Youtube

Work Out Your Body

If you search the internet, you’ll find thousands of workouts and training programs designed to build muscle. While there’s no one best workout, it’s crucial to integrate the right types of exercise into your daily routine to see optimal results.

Before you can build muscle, you must first understand that muscles burn both fat and sugar. Activities that require quick bursts of energy, such as weight lifting, use sugar as fuel. When you engage in longer bouts of exercise, your body uses fat as fuel.

If you are overweight or your body is not used to exercise, you’re likely not burning fat effectively, which can result in loss lean body mass. To see results faster, you want to improve your body’s ability to burn fat through two main types of exercise, aerobic conditioning and weight lifting. As you gain muscle, your body will be able to burn sugar and fat more easily.

Via Crossfitimpulse

Consume Enough Fats

You need fat to build muscle. No, we’re not talking about devouring Big Macs or demolishing a piece of cake after every meal.

Your body stores fat if you don’t eat fat. Therefore, you must consume some fats if you wish to control your weight and build muscle. Dietary fat provides energy in which the body uses to fuel exercise. It also aids your body in vitamin absorption and promotes healthy growth and development.

If you’re a vegan, you’ll need to seek plant-based fats. Here are a few great options to try.

Seeds (saviseeds, hempseeds and chia seeds are all great options)

Nuts (try almonds, walnuts or Brazil nuts)

Coconut oil

Olive oil

Avocados

Cacao nibs (yes, you can eat chocolate!)

Muscle building and a vegan diet don’t always go hand-in-hand. It can be tough to bulk up when your diet is limited to plant-based grub. Gaining muscle mass as a vegan comes down to getting enough protein and essential nutrients, and maintaining a strict exercise regimen that caters to muscle building. Ready to get in shape? Grab a protein bar, your gym bag, and start building muscle.

If you’re trying to improve your health by following a diet or meal plan, you already know how important it is to prepare and cook meals at home. However, dining at your favorite restaurant doesn’t have to sabotage a healthy diet.

Eating out on occasion won’t sway your weight loss goals if you pick your menu items carefully. A new study published in the Journal of the American Academy of Nutrition and Dietetics found 92 percent of the 364 restaurant meals reviewed from both chain and non-chain restaurants to have exceeded the recommended calorie requirements for a single meal. To stay on track, you must resist temptation.

It is possible to resist ‘bad’ foods in favor for more nutritious options. Follow these tips for success.

Via divynenhealthy

Don’t Go Hungry

It makes sense. You’re starving and don’t feel like cooking, so you head to a local eatery. Your stomach is grumbling so you order the best-sounding thing on the menu. Triple Stacked Burger smothered in extra-sharp cheddar? Yum. A side of fries? Why not. Before you know it, only the greasy remnants of your dinner is left on the plate.

Many people choose to skip a meal and go hungry before eating out to ensure that they get their monies worth. Unfortunately, if you show up to the restaurant half-starved, you’re likely to overeat.

One easy way to prevent over-indulging on a heaping burger or hefty plate of chicken wings is to eat beforehand. Maintain your regular eating habits and avoid skipping meals if possible. If you’re hungry before arriving to the restaurant, consume a healthy snack before you go, like a low-calorie yogurt or piece of fresh fruit.

Via Thecollegehelper

Know Your Options

Sitting down in a restaurant without a game plan often results in rash decision-making. Make an informed choice by doing your research prior to ordering. Use your smartphone to look at online menus and pick what you’re going to eat before you go. Use your smartphone when you get hungry on-the-go to locate healthy food options.

There are numerous free apps available that can help you find menu items that meet your diet requirements. Whether you’re looking for organic, gluten-free, vegetarian, raw, paleo, or just low-calorie options, it’s easy to find delicious and nutritious restaurants and menu items that meet your needs. Here are a few excellent (and free) apps to try.

HealthyOut – This healthy restaurant nutrition guide connects you with healthy meals from local restaurants in your area. Use filters such as low fat, low calorie, heart healthy, or high protein. You can also search by popular diets like Atkins, Paleo, and South Beach.

Find Me Gluten Free – For individuals on a gluten-free diet, this app is a lifesaver. View local establishments who cater to the gluten-free community, read reviews, see gluten-free menus, and get directions directly to the business.

Zomato – Zomato is essentially a restaurant finder, allowing you to discover new places to eat in your city. There’s other perks too. The app also allows you to browse restaurant menus, user reviews, and photographs from various eateries.

MyFitnessPal – If you’re eating at a chain restaurant, there’s a good chance that the menu item you choose is already in the MyFitnessPal database. Simply choose the item to see its nutritional value, including its calorie content.

When choosing menu items, there’s a few other tips to remember. Avoid foods described as “crispy”, “au gratin” or “rich”. These typically include fried and sautéed items. Instead choose items that are broiled, steamed, grilled, or baked. These types of foods typically contain significantly lower fats and calories.

Via Foodnetwork

Get More for Less

Who says you have to get an entrée? Instead of chowing down on a large main dish, order two small appetizers instead. By choosing this alternative, you’ll get to sample two different scrumptious dishes and eat less overall.

While ingredients differ from restaurant to restaurant, opt for appetizers that are generally low in fat, such as stuffed mushrooms, baked or broiled chicken wings, or shrimp cocktail without the crackers.

Really want to avoid wasted calories? Pass on the breadbasket. If the sight of buttery buns is too much for you, simply ask the waiter not to bring any bread to your table.

Personalize It

Salad doesn’t have to be slathered with blue cheese. You can choose to drink plain water instead of soda. No one is forcing you to eat dessert. In short, don’t be afraid to customize your meals when eating out.

There are many ways you can personalize your order to better stay on track with your diet. Opt to have your sauce on the side, allowing you to choose how much you actually eat. Instead of white bread, rice or pasta, ask the restaurant if they serve a whole grain alternative. Of course, choosing a low fat option of any food is the wiser choice.

Here are a few tips to help you make healthier choices:

Stick with a single hamburger patty – just say no to double and triple stacked burgers.

Avoid calorie-rich toppings, such as extra cheese and bacon. To add extra interest to your meals, add ‘good’ toppings, such as tomatoes or pickles.

Go meatless. Most restaurants have meat-free burgers and sandwiches, such as a veggie burger or good old fashioned grilled cheese.

Choose from the kid’s menu. Kid-size portions are generally smaller and therefore have less calories.

Go easy on the ‘special sauces’, as most are loaded with sugars and fats. If you need sauce, put it on the side.

Be wise when choosing sides. Standard side dishes like mac n’ cheese, baked beans and mashed potatoes are high in calories. Instead, choose healthier sides like corn, green beans or steamed veggies.

Practice Portion Control

Portion control is essential when trying to maintain a healthy lifestyle. To determine proper portion size, you must understand how much a serving size of food is, and how many calories each serving contains. When eating, sticking to healthy portion sizes is hard, as most restaurants serve up huge portions of food to satisfy hungry customers.

The good news is you can use portion control when eating out by exercising a few simple practices. Instead of trying to eat those colossal heaps of food on your own, share your meal with a friend or significant other. By splitting a meal, you can save on both calories and money.

Another easy tip? Save a portion of your meal to bring home. By taking home a doggy bag, you can avoid overeating and you’ll have a prepared meal available for when you get hungry later on.

Via Scratchcateringservices

Rethink Your Salad

Salads are supposed to be good for you, right? Well, that’s not always the case. When kept basic, a green salad produces a punch of protein, magnesium, calcium, dietary fiber, and vitamins A, C, K and B6. Unfortunately, many restaurants create unhealthy salads covered in fattening dressings, croutons, bacon bits and cheese.

For a healthy salad, fill your plate with fresh veggies, greens, chickpeas, and other nutritional options. Skip the regular dressings in favor of a low-fat variety or just a squeeze of lemon juice for flavor.

Via Rebeccasaw

Avoid Temptation

Southern fried chicken. Grilled bacon and cheese. New York Style Cheesecake. Enticing isn’t it? Restaurants know how to draw people in by choose descriptive adjectives to name and describe their menu items. Terms like “juicy” and “creamy” make ordinary foods sound more delicious.

In a controlled survey conducted by the Food and Brand Lab, results showed that of the 140 diners surveyed, 27 percent were more likely to choose a descriptive menu item over a menu item with an ordinary label. For example, Black Forest German Chocolate Cake sounds better than just Chocolate Cake, and Farm Raised Chicken Breast Pita is typically chosen over Chicken Pitas.

Pay attention to these descriptive menu items the next time you eat out. When you’re able to recognize them, they be less like to sway your better judgement.

Via chooseveg

Slow It Down

Did you know it takes about 20 minutes for your stomach to send a message to your brain that you’re full? Eating fast doesn’t allow enough time for your brain to get the message that you’ve eaten enough. Give your brain time to catch up by eating slowly, fully chewing your food, and taking breaks to converse with your dinner mates.

Remember, digestion begins in the mouth. When chewing your food, allow it to fully liquefy before swallowing. If you find that you’re eating too fast, try putting your eating utensils down on the table after every bite of food. Also take frequent sips of water during your meals, as dehydration can mimic the signs of hunger.

Final Thoughts

While challenging, dining out while on a diet doesn’t have to be disastrous. Today, many restaurants offer mouthwatering menu items that are both low-fat and healthy. Don’t stress dining out – embrace it. You can have your cake and eat it too.

Spiralizing vegetables and using them in place of pasta has been becoming more mainstream lately. We love this trend and hope that it is one that sticks! It is a great option to still enjoy meals that you love, but remove the heavy carbs and add in a great healthy component.

We’ve seen cucumbers, carrots and sweet potatoes being turned into “noodles.” There are gadgets on the market that you can buy to do this for you, or you can use a mandolin and julienne the veggies for a similar result! This recipe from What’s Gaby Cooking is packed with flavor but super simple to make, we know you’ll love it!

Valentine’s Day is almost upon us and many people are busy making reservations for dinners out, buying chocolate for their loved ones and preparing for the day to celebrate love! While flower and chocolate are synonymous with Valentine’s Day, this is still a holiday that you can treat yourself while staying on the healthier side of things!

If you are staying in with your love or your family, or getting together with friends to celebrate the occasion – taken or not – we’ve got a fun treat or dessert you can prepare that has the idea of the holidays while still getting in lots of yummy fruits! This is why we love the Fruit Nacho’s that Super Healthy Kids is sharing, that you can make in the shape of a heart, for Valentine’s Day!

If you’re looking for a winter meal staple, it has to be soup. Soup can be served for lunch, before dinner, or even as dinner itself. You can make big batches and freeze it for later, and it re-heats easily to take on the go with you to work and beyond! The great thing about soup is that there are so many different recipes, so many things you can put in them, that you’re bound to find one for everyone’s tastes.

Broth based soups are often thought of as not being as filling as a cream soup, but we beg to differ! It’s all about what you put inside! This soup recipe from A Spicy Perspective has so much going on, we know it will fill you up and warm you up at the same time!

We are firm believers that breakfast is such an important meal of the day. It’s a great way to get your day started and your metabolism rolling! When you start your day off on a healthier foot, it helps set the pace for food choices for the rest of the day, don’t you think?

Having some items that you can grab quickly in the morning when you are feeling rushed, or to eat on the go, don’t tend to be the healthiest options. That is why we love this breakfast cup recipe from Becoming Your Personal Best with Coach Amy Amidei, it is something that you can make ahead, and have on hand for your weekly breakfasts!

With the cooler weather, we tend to gravitate towards more comfort, warming, filling foods. One comfort food that has lots of variations is chili. It is great after a day out in the snow, for group gatherings and makes great leftovers!

With the holidays just past us, and since we are always trying to bring you healthy recipes to make, we really loved this version of chili from The Healthy Maven that has turkey in it!

New Year’s Eve is almost here and we were in search of a great recipe that you could take with you to New Year’s parties, dinners and pot lucks. Keeping in mind the flavors and colors of the season – oranges, cranberries, nuts and pomegranates – we think that this recipe from Family Spice will be a hit visually, for the palate and on your digestive system!

Stuffing! It’s a holiday staple, am I right!? We’ve been on the lookout for a way to update the age old way that stuffing is made and we think we might have found it with this recipe from HealthfulPursuit.com.

Whether you are paleo, gluten free, egg free, or vegan – this recipe has options for everyone!

To get the rest of the recipe, and complete instructions on how to make this stuffing and grain free bread, head on over here. And, if you do make it, leave us a comment below to tell us what you thought!

The holidays are full of treats but that doesn’t mean that you have to feel guilty about having them! There are lots of ways to enjoy the flavors of the season in a more healthy way!

Let’s take gingerbread, for example. If you love it but don’t want to indulge in the cookies, you can still enjoy it in alternative ways! We found this recipe over on Peanut Butter and Peppers and think it is a great way to have the taste of gingerbread in the form of a smoothie! Something that everyone is bound to enjoy!

Finding healthy snacks that you can enjoy on the go can be difficult but it’s a worthwhile exploration through very delicious territory.

To help you fill your gym bag with yummy, and energy-inducing, snacks, we’ve sourced a fantastic recipe that you’re going to want to try this Fall: Vegan Pumpkin Pie Protein Bars.

We found this recipe over on Nutritionist in the Kitch and happily put it to the test. Needless to say, we were blown away by the flavor that was packed into these little bars of goodness. As a side bonus, these bars look super pretty, too!

Healthy German Chocolate Brownies

This decadent dessert will satisfy your chocolate cravings, and you can feel extra good about it too because there’s no added sugar or oil. We used agave nectar as the sweetener and Greek yogurt and pumpkin puree instead of oil and eggs.

On a side note, did you know that German chocolate cake isn’t really German? It owes its name to American Sam German, who developed a brand of dark baking chocolate used for the cake.

Brownie Cake Ingredients

3/4 cup whole wheat flour

2 tbsp unsweetened cocoa powder

1/2 tsp baking powder

1/2 tsp salt

1 tsp cinnamon

1 cup pumpkin puree

1/2 cup fat-free Greek yogurt

1/2 cup agave nectar

1 tsp vanilla extract

half of a 3 oz dark chocolate bar (70% or higher)*, roughly chopped

cooking spray or coconut oil

Frosting & Topping Ingredients

* We used a 100% dark chocolate bar. It’s very rich and bitter but once you mix it with the other ingredients, we think it has the perfect amount of sweetness and dark chocolate decadence… but it might be too much for some people so that’s why we recommend 70% or higher.

Add wet ingredients to the dry ingredients and mix until incorporated.

Fold in dark chocolate pieces.

Pour into baking dish and spread evenly.

Bake for 25 minutes.

Allow to cool for about 5 minutes and then begin preparing frosting. Don’t make the frosting too far ahead of time because it thickens up quickly and gets sticky so you need to make it and put it on the brownies fairly quickly.

In a small bowl, sift protein powder and cocoa together so the cocoa is evenly incorporated and doesn’t have any lumps.

Mix together the protein powder and cocoa mixture, peanut butter, and water until thoroughly incorporated. The texture will be need to be like a chocolate sauce so that you can pour it onto the brownies, but not too thin that is runny and watery. However, as mentioned above, it does set up after a few minutes so err on the side of being too thin than too thick (it has to be spreadable).

Pour frosting/sauce over brownies and spread evenly.

Top with chopped pecans and coconut.

Let brownies set up and cool for about 20 minutes before serving (if possible).

Detox Your Body: How to Detox Safely for Spring without Deprivation

Can you feel it? The sun, the warmth, the feeling of getting a fresh start? I can actually feel it in my bones, my whole being. I’m ready to burst with action and get moving.

This is a good time to take a look at your life, make a new plan, and get a brand new start. What do you want to clear out? With your environment? Within yourself? What do you wish to see happen this year?

New starts and new beginnings remind me of cleansing. And a great way to supercharge the season is to detox.

Spring is the perfect time to do a detox because you can take a good look at habits and set health goals.

During springtime, you are filled with inspiration and have energy to achieve these goals. You’re more active, creative, and more apt to stick to your routines.

Once you experience a detox that incorporates whole foods and daily activities that support your body, there isn’t anything in the world that can compare to the feeling you get after a detox.

You may feel increased bouts of energy, eliminate your cravings, lose weight, reduce bloating and get rid of belly fat.

Your mind is clear and focused, and even your mood can improve. You might even glow!

If you don’t think you need a detox or are scared straight even hearing the word, think again.

Here are four sure-fire ways to overcome excuses and detox your body safely:

You can also add in additional dark leafy greens such as kale, Swiss chard, and collards.

The chlorophyll from the leaves feed the blood, and help your body achieve balance. Therefore, ridding your body of toxins becomes easier.

You feel cleaner without sucking down tons of powdery mixes.

Myth 4: “I will faint.”

If you keep up with your delicious greens and whole foods, eat every 3 hours, drink tons of water, there is no reason for you to faint or feel weak.

You can rid your body of toxins without putting your life on hold. Make sure to eat all your meals and snacks, and if you need extra protein, go for it.

Listen to your body and let her guide the way.

Detox doesn’t have to be a scary. Detox can be delicious and an amazing way to reboot your body.

In the comments below, I’d love to hear from you.

Are you planning a detox this spring?

About Lisa

Lisa Consiglio Ryan is the founder of Whole Health Designs, juicy clean living advocate and mama of two. She loves her Bikram yoga practice, running, and is a mission to spread the word, “Food is love”.

She provides detox programs and private coaching for women who desire to embrace clean living.

As a Certified Health and Nutrition Coach, Lisa has worked with over 1,000 people in her Renewal 10 Day Detox programs. Her work has been featured in Fitness Magazine, TinyBuddha, Kris Carr’s Crazy Sexy Life , Athleta Chi, The Daily Meal, and Mind Body Green.

Ingredients

Directions

Squeeze the orange and the lime into a martini shaker. Add the sliced strawberry, mint leaves, and ice. Put the lid on the martini shaker and shake vigorously to muddle the strawberries and the mint with the ice cubes.

Place your serving glass on the counter in front of you and pour the martini shaker ingredients into the glass at the same time as you pour the tonic into the glass, filling it to the top.

MEAL PREP

There has probably been many evenings when you didn’t plan out your meals, resulting in a stop at your local fast food drive-through for a makeshift dinner. Eating out becomes habit-forming, and the consequences are often poor nutrition, weight gain, and depleted funds.

Meal prep can save you time in the kitchen and prompt healthier food choices.

Steps to effective meal preparation:

Open your fridge and toss everything that is expired

Scan grocery store ads and create a weekly menu based on what’s on sale

Write down a list of food items you’ll need to purchase

To save time during the week, choose meals that are relatively quick to prepare and cook, using both hot and cold foods. If possible, serve foods that are in season, providing better flavor, prices, and quality.

If you won’t have time to cook in the evening, throw some dinner into a crockpot and let it slowly stew while you’re at work. Arrive home to a hot and hearty meal that took mere minutes to prepare that morning.

SCHEDULE YOUR WEEK

On Sunday, take the time to establish a plan of attack for each day of the upcoming week. By scheduling your week on a Sunday, you’re able to see your successes and failures from the previous week, and alter the upcoming week to ensure triumph.

When scheduling your week, sit down with pen and paper, calendar, or laptop in a quiet place free of distractions.

Take a look at what work, school, and household duties you have in the upcoming week. Also take note of any appointments you may have. Block off time during your week for important activities, but be sure to leave time for relaxation and bonding with loved ones.

By creating a fulfilling routine, you can avoid procrastination and the many distractions that accompany an unorganized life.

GET AHEAD ON WORK

No one wants to work on weekends, but spending an hour or two completing a few work-related tasks can help you start your week off with a bang.

First address your inbox. Read, answer, and sort the emails you’ve received over the weekend, and catch up on any old emails you have yet to address. On Monday, you won’t be so overwhelmed with an inbox full of unanswered messages.

Use your Sundays to knockout a few smaller tasks, leaving you more time during the week for tackling larger projects.

If you have meetings coming up, take a few moments to write down talking points to ensure that the appointment runs smoothly.

Jot down a to-do list you’d like to accomplish during the week, starting with the most important and ending with the least. Also set up time limits in which you’d like to finish each task.

ORGANIZE YOUR CLOSET

You’ve probably mumbled “I have nothing to wear!” one too many times when trying to dress in the early morning hours.

Making getting ready in the morning a cinch by readying your wardrobe on Sunday.

Begin by quickly getting your wardrobe organized by putting away any freshly-laundered clothes. Make sure that your closet and dresser drawers are separated into categories to make finding what you need fast and simple.

You’ll also want to spend a few minutes picking out an outfit for each day of the week. Not only does this save time, it can also prevent you from wearing the same style of clothes again and again.

Consider what tasks you’ll be completing the upcoming week, such as meetings or dates, and plan your outfits accordingly. Include any accessories and footwear you plan on wearing.

DELEGATE CHORES

To ensure that you have leisurely time for yourself, ask others in the household for help.

Household chores should be delegated among spouses and children so that everyone has shared responsibilities in the home. Children as small as two-years-old can complete simple chores, such as picking up clothes off the floor.

Prevent household chores from becoming overly boring by shuffling tasks between everyone in the home.

On Sundays, assign everyone their weekly chores, such as putting away their clothing, sweeping the kitchen, or setting the table.

To make it easier to remember who does what, create a chore chart with each person’s name and task under each day of the week. Consider offering children incentives or rewards for completing their chores for the entire week to keep things fun.

In Conclusion…

With Monday just a day away, many people dread Sunday evenings. However, you can feel confident going into the work week by getting some essential tasks completed on Sunday.

What are some of your Sunday rituals? Let us know some of your life hacks below!